Sleep: Understanding the science of our most fundamental need.

“Sleep is probably the single most effective thing you can do to reset your body and health” – Dr. Matthew Walker

Sleep is so significant in our health, you really can’t sacrifice non-REM deep sleep or REM sleep without damage

“There is no major psychiatric disorder we can find in which sleep is normal.” – Dr. Matthew Walker

REM sleep is the most predictive of longevity and lifespan

Any amount of alcohol and THC will disrupt REM sleep

If you can nap without disruption to your sleep at night – go for it! Otherwise, stay away from naps

Pro-sleep behaviours: sleep and wake up at regular times, keep the temperature cool, keep the room dark, limit caffeine intake window, do your best to minimize or eliminate alcohol, have a wind-down routine

Priority of events to improve sleep: behavioural tools (light viewing behaviour, caffeine, and alcohol, etc.) – nutrition – supplementation – prescription drugs – brain-machine interface

Unconventional tips for better sleep:

• Don’t alter your sleep schedule if you have a bad night of sleep

• Have a wind-down routine

• Write down your worries from the day 1-2 hours before sleep

• Remove all clocks from your room and don’t check the time on your phone